How to stay healthy?
By taking care of your immune system!
Eating the right kind of food is one of the easiest ways to boost your immunity. Here are 3 super simple tips you can do that.
1. Eat your veggies
If you eat enough veggies, you’ll get the important nutrients, vitamins, minerals and antioxidants which you need to keep your body and mind happy.
For an adult it is very important to eat MINIMUM 3 portions of different vegetables every day. 1 portion = 1 your handful (about 100 grams / 4 oz).
Where to start?
Start adding more of these to your diet:
- broccoli;
- cabbage;
- all the colours of bell peppers;
- spinach;
- kale;
- carrots;
- pumpkin;
- fennel;
- turnips;
- beetroot;
- brussel sprouts;
- aubergine;
- asparagus;
- green onion;
- red onion;
- garlic.
Just pick one you haven’t eaten (for a while) and buy it the next time you go shopping.
2. Eat your fruits and berries
As with vegetables, it is important to enjoy your daily fruit and berry portions/handfuls since it provides your body with energy, fiber, antioxidants, vitamins and minerals.
Make sure that you eat vitamin C and fiber rich fruits and berries like:
- wild blueberries;
- cranberries;
- raspberries;
- strawberries;
- currants;
- lingonberries;
- sea-buckthorn berries;
- pomegranate;
- mango;
- orange;
- kiwi;
- grapefruit;
- apples;
- passionfruit;
- bananas.
3. Eat your nuts and seeds
Nuts and seeds help you reach your recommended intake of protein each day, as well as count toward your daily fat allowance.
Seeds and nuts benefit your health because they offer key essential nutrients and play a role in disease prevention by keeping you healthy as you age.
Bonus tip!
You also get dietary fibers from plants and this is food for your good gut bugs.
Why is it important?
Because: “With 70–80% of immune cells being present in the gut, there is an intricate interplay between the intestinal microbiota, the intestinal epithelial layer, and the local mucosal immune system” (source).
Simply put: if you want to support your immune system to keep you healthy, feed your good gut bugs.
A quick and easy way to increase your fiber intake is to use Elsavie’s fiber supplements. Click this link to discover more.
PS! You may feel tempted not to try these tips, because such simple things have little or no effect. Right?
Nope! The key is consistency.
If you eat the suggested amounts every single day (yes, 7 days a week!), you are guaranteed to have a better functioning immune system in the long run.